Broccoli is the absolute winter vegetable it is in this season that we should consume them to fully take advantage of their properties.

As a matter of fact they contain generous doses of sulforafano, a natural protector molecule of the stomach, intestine and all the cells of the human body that helps to heal gastritis and gastric ulcers. It also protects the integrity and functionality of intestinal villi. It performs a prolonged action over time, even days after its consumption.

Broccoli is then among the vegetables with the higher content in polyphenols, molecules with an important antioxidant function: a portion of 100 grams contains more than 1 mg of polyphenols. However, keep in mind that cooking in water leads to the loss of about 70% of the phenolic compounds, while steaming makes it lose only 20%.

So it is healthier to eat raw broccoli finely chopped, in pinzimonio or steamed, seasoned with extra virgin olive oil that favors the absorption of sulforafano and polyphenols and clearly increases the anti-oxidant value of the whole vegetable dish.

Here’s a vegan recipe to make some delicious broccoli burgers!

Ingredients (for 8 burgers):

• 350 grams of broccoli
• 1 stem of broccoli
• 2 tbsps of chickpea flour
• a pinch of salt
• extra virgin olive oil
• 1 garlic’s clove

Preparation:

Steam the broccoli, peel the stem and cut it in small cubes.

Brown the stem in a pan with some oil and the garlic for a few minutes. Add some water and the salt, then cover and let it stew.

Once ready, smash the broccoli in a bowl with a fork (it doesn’t have to look omogeneous). Add the stem and the flour, mix very well and shape the burgers. If needed, add some flour.

Cook the burgers in a pan with some oil for at least 5 minutes each side. If you want to make a lighter versione, you can cook them in the oven at 180°C for 20 minutes.

Enjoy!

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